Heavy Kettlebell Swings

The kettlebell swing should be respected for it's pure simple physical challenge, so "heavy" is enough weight that you don't have to worry about swinging it over your head (a crescent swing btw ). Before you load up on snatches, go back to the swing and refocus on the fundamentals; Basically, a kettlebell is about the best tool for training the hip snap. Swing a kettlebell with purposeful intent and you will definitely improve your basis for seriously athletic things like vertical jumps and short "popping" acceleration off the line (whatever sport you play).

It's not uncommon to swing 30% more than you can snatch. Don't be frustrated by the lack of specificity w.r.t. weights,Kettlestacks let you completely adust the weight you are using for this motion instead of buying a whole collection.

Kettlebell swings are the foundation kettlebell motion.

Low impact

high work load (especially with the high swing)

works the whole posterior chain (calves, hamstrings, lower back)

In fact, kettlebell swings might just be the easiest way to train the "hip snap" function- a key to overall athletic performance and increased vertical leap.

Also, there's a world of difference (and benefit) between a light swing and a heavy swing; Since you're balancing your body against the kettlebell's momentum, you need to setup with enough resistance to perform the swing motion correctly. Perfect for the Kettlestack adjustable kettlebell.

This diagram (from crossfit ) discusses the muted hip function.
Light swings won't do. To learn the full hip snap, you need to load up and pop!

Limiting your kettlebell snatch to %70 of your heavy kettlebell swing, will help you avoid injury.

* There's a place in your routine for heavier swings because they will build up your grip, traps and posterior chain in the safe, simple movement that forms the foundation for higher poundages on the more complex kettlebell motions.
* Another point, without enough weight, it's easy to cheat and turn a swing into a shrug (or a cheating front raise)- To get the feel for a correct swing it helps a great deal to use enough weight!
* How much weight should you use ? Well, the point is to teach yourself the hip snap with the simplest motion possible , so use enough that you don't have to worry about it going over your head.

Following the "300" movie there's been a lot of buzz of about an old fashioned idea - athletic "fast circuit" style training. This style of training works really well with kettlebells with their natural focus on strength-endurance. Basically, we want to design a circuit that challenges a variety of larger bodyparts with relatively simple "whole body" motions and avoid burning out any smaller bodypart; These are hard, all consuming workouts so you really want to understand what you're going through (and why) before you start, so please read through.